Monday 22.12.2025
CROSSFIT
German Volume Program (GVT)
[ Final Week 10 ]
10×10 1:00 rest between sets
- Front Squat
——
- Bench Press
——-
- Deadlift
HYROX
Stretch & Mobility 5min
Dynamic Warm Up
Air Squat – Down Up
“ Metcon “
4 Tabata ( 8set 20sec on 10sec rest )
2 Rounds
Ski – KB Swings
Bike – W/Lunges
Row – Wall Balls
Shuttle Run – Burpee
Tuesday 23.12.2025
CROSSFIT
12 Days Of Xmas
1. Squat Clean
2. Front Squat
3. Push Press
4. 40 DU
5. Burpee Over the bar
6. C2B / Pull Ups
7. Wall Walk
8. DB Snatch
9. Wall Balls
10. Sumo Deadlift High Pull
11. T2B
12. Cal Ski
*RX 50/35kg, 22/15kg
HYROX
12 Days Of Xmas
1. 100m Row
2. Back Squat
3. 30 DU
4. DB Thrusters
5. Burpee Broad Jump
6. Box Jump Up
7. Ski
8. KB Swings
9. Wall Balls
10. Bike
11. W/Lunges
12. 120 m Shuttle Run
*RX Bar 80/55, KB 24/16kg DB 22/15kg
Wednesday 24.12.2025
CROSSFIT Open Box
Chelsea
EMOM 30
5 Pull Up
10 Push Ups
15 Squat
HYROX Open Box
4000/3000m Bike
3000/2500m Row
2000/1500m Ski
Every 3:00 including 0:00 perform 10 Wall Balls
Thursday 25.12.2025
Merry Christmas
Friday 26.12.2025
Boxing Day
Dynamic Running Warm
5000m Run
Saturday 27.12.2025
CROSSFIT
Build Thrusters heavy 3
AMRAP 27
Partner WOD
100 Double Unders
75 / 65 Cal Ski
50 Burpee Over DB
25 DB Thrusters 2×22/15kg
*one person working , share reps
Barbell Club
Deload Week
Snatch Warm Up
EMOM 18
5 Squat Snatch
Clean & Jerk Warm Up
EMOM 18
1 Power Clean 1 Front Squat 1 Jerk 1 Split Jerk
HYROX
2000m Run
1500m Run
750m Run
Metcon
21-15-9
Burpee
42-30-18
Wall Balls
Sunday 28.12.2025
HYROX
Dynamic Warm Up
Metcon
EMOM 40
MIKKOs Triangle
1 Min Row
1 Min Shuttle Run
1 Min Echo Bike
1 Min Rest
GYMNASTICS
New Cycle
Week 4
HS Hold
HS Walk
T2B
